I have given you three new workouts a beginner, intermediate and advanced.  The one complaint I had with the last workout was, "I am not sure what that exercise is"?  So we won't have that problem again, as a bonus, I have made a video for each of the workouts.  To save time I have only given you a clip (about 10 reps) of each exercise.  You will want to focus on your times depending on the level you are working at.

The Beginner Workout

The beginner workout utilizes bands.  If you would like to learn more about bands or purchase them check out Dave's site.

• Chest press
• Pull/row
• Squat

For this workout 30 seconds on and 30 seconds off.  Repeat 3-4 times.  You can take a 1-2 minute break at the end of each round if needed.  Adjust the times if the workout is to hard.  If the workout is not hard enough, but you aren't ready to move up to the next level, lower your rest time and increase the time of your work phase.

The Intermediate Workout

You will need a few pieces of equipment for this workout: workout bench or high box, jump rope and a pair of dumbbells.

• Jump rope
• Dips
• Bench jumps
• Balance hops

For this workout you will perform 45 seconds on and 20 seconds off.  Complete the circuit for 4 rounds, with a 1 minute break at the end of each round.  Again change your parameters around a little if the workout is to hard or to easy.

The Advanced Workout

For this workout you will need the use of a TRX.

• Single leg squat (each leg)
• Low row
• Balance lunge (each leg)
• Chest press

This is a killer workout if each exercise is done for the full minute without any breaks in between each set.  Complete 4 rounds take a 30 second to 1 minute break in between each round.

Check out my next 2 posts for the video for both the intermediate and advanced workouts.

Stay Motivated,

Karen

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